1/31/2020

A. Low Hang Squat CLEAN doubles; 6 sets; rest 2min bw sets

I used these as a warm up for the squats. Technique felt good at the higher weights.

95 - 135 - 155 - 185 - 205 - 205

B. Back Squat; 12 reps @ 65% 1RM, 10 reps @ 75% 1RM, 8 reps @ 80% 1RM; rest 2-3min bw sets

12 @ 225 - 10 @ 265 - 8 @ 300

EMOM for 10min
Odd - 10sec Sled Push @ mod-heavy load w/ 95% of maximal turn-over
Even - 10 TnG Thruster @ 115#

This was much rougher than last week. I was able to get about 60ft with the sled during the first three sets, then it dropped to 45ft and finally 30ft. My legs started giving out and made the thrusters pretty nasty.

EMOM for 10min
Odd - 10sec Assault Bike @ hard, but sustainable effort
Even - 18 UB Wall Balls 

Used a C2 bike at damper 10 and used a 20lb wall ball this week